The Barefoot Book: 50 Great Reasons to Kick Off Your Shoes

Table of Contents

Praise

Dedication

Title Page

Foreword

Acknowledgements

a note from the author

Introduction

CHAPTER 1 - normal, but not natural

Normalizing the Unnatural

Disfiguring Our Feet

The Shoe Incubator

Shoe = Cast

CHAPTER 2 - living barefoot

Jaenelle

Vivian

Susie

Judy

Cheri

Glenn

John

Steve

Dr. Robyn Hughes

You

CHAPTER 3 - how your foot works

Step-by-Step

The Foot Bone’s Connected to the ...

Your Arches

The Soft Structures of Your Feet

The Skin of Your Feet

The First Line of Defense

Irritability

The Role of Touch in Your Feet

CHAPTER 4 - what your shoes are doing to you

Basic Shoe Construction

Shoes Change the Way We Stand, Walk, Run, and Feel the Ground

A Few of My Not Favorite Things

CHAPTER 5 - don’t walk a mile in these shoes

High-Heeled Sex Appeal

The Effects of High Heels on the Foot

The Effects of High Heels on the Knee

The Effects of High Heels on the Spine

High Heels Affect the Way You Walk

Men’s Work and Dress Shoes

CHAPTER 6 - growing up in shoes

Growing Deformed

Miniature Adult Shoes

Overloaded

Shoddy Education

The Bottom Line

CHAPTER 7 - walking, hiking, and running barefoot

Walking Barefoot

Running Barefoot

Getting Started Running Barefoot

Hiking Barefoot

Tips for Healthy Hiking Feet

CHAPTER 8 - what to wear when you can’t go bare

Minimalist Shoes

The Fuss about Flip-Flops

CHAPTER 9 - getting out there: putting your best (bare) foot forward

Hurdles

A Note to Business Owners and Managers

What to Do about Work

CHAPTER 10 - mythbusters

Myth #1: No Bare Feet by Order of the Health Department

Myth #2: Bare Feet Are Prohibited by OSHA

Myth #3: Bare Feet Present a Liability to Businesses

Myth #4: It’s Illegal to Be Barefoot in Public

Myth #5: It’s Illegal to Drive Barefoot

Myth #6: Going Barefoot Is Dangerous—Cuts and Punctures

Myth #7: Going Barefoot Is Dangerous—Germs and Parasites

CHAPTER 11 - final thoughts

appendix: lawsuits resulting from shoes or bare feet

endnotes

resources

index

Copyright Page

Advance Praise for the barefoot book

"The Barefoot Book is the perfect companion to learn why your feet were meant to be free. Learn how your feet work, why shoes don’t work, and how we have grown to believe all the wrong things about our feet. This book will help you rediscover your own feet and guide you though all the joys and benefits of baring your soles."

—Al Gauthier, www.LivingBarefoot.info

Creator and host of The Living Barefoot Show podcast

This book is fascinating, and I highly recommend it to anyone who’s interested in improving their health through barefoot activity.

—Dr. Michael Nirenberg (America’s podiatrist)

Member of the American Society of Forensic Podiatry,

leading educator on foot health

"It’s been said that before one can be liberated, one must first know they are imprisoned. Dr. Daniel Howell effectively lays out his case against the overuse of shoes in our Western society, giving compelling proof that less is definitely better when it comes to footwear. His use of both testimonials and scientific data reinforces the idea that barefoot living frees body, soul, and spirit in a way that a ‘shod’ existence cannot equal. Howell’s simple yet informative approach provides a step-by-step method to ‘lose the shoes’ and adopt a more natural way of living. Much of what Dr. Howell speaks about has been part of our lives for many years as barefoot enthusiasts. However, he has masterfully compiled a compendium of tribal information in The Barefoot Book that touches on all areas of barefoot living. I would highly recommend this book to anyone who desires to make their lives a bit simpler by ‘freeing their soles’ in this hectic world in which we live."

—Barefoot Rick Roeber

A leader of the barefoot running movement,

publisher of The Bare Soul weekly devotional

dedication

I would like to thank my wife, Carla,

for her understanding and the many sacrifices

she made so this book could be written.

I dedicate this book to her.

Ordering

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Individuals can order our books from most bookstores,

by calling (800) 266-5592, or from our website at

www.hunterhouse.com

Important Note

The material in this book is intended to provide a review of information regarding the effects of footwear on human health. Every effort has been made to provide accurate and dependable information. The contents of this book have been compiled through professional research and in consultation with medical professionals. However, health-care professionals have differing opinions, and advances in medical and scientific research are made very quickly, so some of the information may become outdated.

Therefore, the publisher, authors, and editors, as well as the professionals quoted in the book, cannot be held responsible for any error, omission, or dated material. The authors and publisher assume no responsibility for any outcome of applying the information in this book in a program of self-care or under the care of a licensed practitioner. If you have questions concerning your health, or about the application of the information described in this book, consult a qualified health-care professional.

foreword

Many years ago, when I began my career as a podiatrist, I routinely warned against the dangers of going barefoot. This was considered standard thinking in podiatry.

Years later, I am humbly retracting my prior warnings, as are a few other forward-thinking podiatrists and orthopedists.

The reasons for this change in thinking are eloquently discussed here by Dr. Howell. A new barefoot paradigm is supported by research from a variety of disciplines. Most important, the reason for changing our thinking is displayed by actual human experiences, such as those of Dr. Howell, and others like him, who run barefoot and sustain fewer injuries than those who run in shoes.

It sounds like heresy, I know.

Yet critical evaluation of the content of this book should help the reader to understand that being barefoot is generally dangerous only to feet that are never, or rarely, bare. Feet that are rarely bare have weak, soft skin, lack muscle tone, and are easily injured. Sadly, this describes the feet of most Americans.

Feet that are often bare develop protective layers of thickened skin, gain greater muscular strength, and are injured less frequently.

The conclusion is that if you rarely go barefoot, you will be predisposed to injuring your feet during those times when you do go barefoot. But if you go barefoot often, your feet will make the necessary changes to protect themselves from injuries.

Because strong, healthy feet are one critical ingredient to overall wellness, it is wise to proactively prevent foot problems by going barefoot whenever possible and wearing footwear shaped like natural feet when it does not seem possible to go without shoes. As Dr. Howell shows, living and exercising barefoot is a wise and viable option if you can overcome the obstacles residing in your path. Our society is partly responsible for the obstacles, but sadly many Americans make poor choices regarding their foot health, even though healthy options are available.

Although recent research findings suggest being barefoot is best, and many podiatric leaders are recommending barefoot activity during walking and running, it is wise to approach barefoot activity slowly. There have been injuries caused by trying to do too much barefoot activity too soon, before the feet and body can make the necessary changes that need to occur. This can take months to years. So go slow and be patient, and you will reap great rewards in your health.

There is only one condition that occurs in the feet of humans that would cause me to advise against barefooting, and that is neuropathy. This condition, which causes individuals to lose the ability to feel their feet, places sufferers at risk for injury while going barefoot. Neuropathy is common in diabetes.

For the rest of you, take off your shoes and get back in touch with your surroundings.

Being barefoot is a very healthy option for your feet. My hope is that after reading this book you will be encouraged to begin your own quest to take back your foot health. Your feet and whole body will thank you. It is my opinion that this is the best way to prevent foot problems from occurring, and the barefoot experiences of my patients attest to this fact.

The wisdom contained in this book has the power to change your life, in ways that you might not imagine.

Enjoy, and be well!

—Ray McClanahan, DPM

Northwest Foot & Ankle

Portland, Oregon

acknowledgments

For as long as I can remember I’ve hated to wear shoes, but I never took the time to explore why until recently. I had hiked barefoot many times, but after discovering barefoot running—largely through the Web presence of Barefoot Ken Bob and Rick Roeber—I also began to run barefoot in 2007. I then found the why question repeatedly thrust upon me by my students at Liberty University: Why do you run barefoot? Why do you hike barefoot? Why do you hate shoes so much anyway? I would like to thank those students whose insatiable curiosity about barefooting forced me to crystallize my thoughts and put them on paper. Without them, I never would have started this book. I would like to thank the members of the Society for Barefoot Living for their words of wisdom and encouragement. I would also like to thank my family and friends who supported my barefoot adventures: Larry and Neoma Howell, Angela and John Teter, the members of BRAVO and BRCC, and my colleagues at Liberty University.

Speaking Engagements: I love to speak about the benefits of going barefoot. If you would like me to speak to your school or organization, please don’t hesitate to contact me! Visit www.thebarefootbook.com for more information or to make speaking arrangements.

a note from the author

Throughout this book, I promote walking, running, hiking, and other forms of physical activity in bare feet. As always, common sense should prevail when performing any of these tasks. While it is my contention that habitually wearing shoes produces both acute and long-term injuries, going barefoot—like everything else in life—is not without risks. In one respect, by kicking off your shoes you’re simply trading one set of risks for another, although the risks that accompany going barefoot are usually far fewer than most people suppose. Nevertheless, neither I nor the publisher can assume any responsibility for injuries that might be incurred while walking, running, hiking, or performing other activities in bare feet or minimalist shoes. Furthermore, much of what I purport in this book—although supported by scientific research—defies conventional wisdom, and many podiatrists are apt to disagree with me. In my opinion, however, podiatrists have been slow to accept the hazards of shoes and the benefits of going barefoot. Once you experience the freedom and health benefits of going shoeless, you—like so many of us who enjoy barefoot activities—will probably agree with author Barbara Holland who exclaimed in her book Endangered Pleasures, Yes, Mother, some of the time our feet are cold. And yes, we do run the risk of stepping on bits of broken glass in the house and, outside, bees in the clover. As they say in the Pentagon, it’s an acceptable risk. Highly acceptable.

introduction: why bare your feet?

Footgear is the greatest enemy of the human foot.

—Dr. Samual Shulman1

There’s no such thing as a sensible shoe.

—William Rossi2

These quotes encapsulate the basic premise of this book—that feet and shoes are at odds with each other. The war between the foot and the shoe might be of little consequence if wearing shoes were optional in our society, but unfortunately living a hassle-free shoeless life is nearly impossible in the United States and many other developed nations. Most people are surprised to discover that there are no laws or health codes that prevent people from going barefoot, and this revelation alone is enough to get some people out of their shoes, but not most. Why is it so hard for most people to leave their shoes at home? The likely answer is that going around barefoot violates a cultural code of conduct.

This cultural shoe rule did not always exist. Indeed, bare feet were once a common sight across the United States. Sadly, in just the past few generations, we have essentially banned bare feet from the public square and insisted that shoes be worn at all times—from the cradle to the grave.